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Pelvic Reset Video by FIT Columbia

If you’ve tweaked your back, chances are good that one side of your pelvis has rotated out of position creating side-to-side differences in your mobility. Regardless of how the tweak happens, you can use this simple technique to reset your pelvis into neutral position.

Teaching Points

  1. Push on your left knee with your left hand while countering the pressure with your left leg. Hold for 5 seconds, repeat with right leg.
  2. Position hands between knees and squeeze as hard as you can for 5 seconds. Repeat process for 3 to 5 sets.
  3.  Position hands outside of the knees and open knees into hands as hard as you can for 5 seconds. Repeat process for 3 to 5 sets.
  4. Pull on your right knee, while countering the pressure with your right hand.  Be mindful to rest head and shoulders as to not strain.

Variations

  • Use a medicine ball between knees to squeeze rather than hands.
  • Place a band around legs and open knees rather than use hands.

 

With each step, hold positions for approximately 5 seconds and repeat process 3 to 5 sets each. As you get more familiar with the movements, you can combine step one and four to make a push-pull movement alternating legs. These steps restore your normal pelvic position by using your own muscles.

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